Menopause expert, Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist joins Dr. Stephanie in this episode. From debunking fallacies from the Women's Health Initiative to discussing various hormone therapy options, including estrogen, progesterone, and different delivery methods, this episode equips listeners with essential knowledge. Whether you're experiencing perimenopausal symptoms or contemplating hormone therapy as a preventative measure, Dr. Haver provides valuable insights and actionable tips.

This episode will give you a comprehensive understanding of menopause hormone therapy and empower yourself or the women you love with the information needed to make informed decisions about their health.

Episode Overview:

0:00 Teaser/Intro
1:22 Signs of Perimenopause
3:00 In-Depth Symptom Analysis
11:08 Evolutionary Advantages of Menopause
18:45 Menopause Hormone Therapy
30:01 Hormone Therapy Benefits in Menopause
36:34 Hormone Therapy Considerations for Menopausal Women
40:11 CIRM as an Option
44:07 Missed the Menopause Boat
47:40 Magnesium: The Forgotten Nutrient
51:17 Prioritize Good Nutrition
55:36 Protein-Centric Approach
1:01:37 Family History: No Disqualifications
1:04:22 Avoid Injury with Weight Training
1:06:52 Hormone Therapy Side Effects
1:09:00 Future of Menopause Therapy

Resources mentioned in the episode:

Dr. Haver’s new book - https://thepauselife.com/en-ca/pages/the-new-menopause-book

Episode on Women’s Health Initiative - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/

How Does Menopause Change Your Brain? A Deep Dive with Dr. Lisa Mosconi - https://drstephanieestima.com/podcasts/how-does-menopause-change-your-brain-a-deep-dive/

https://www.menopause.org

https://www.felixforyou.ca/ailment/menopause

Bio:

Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society. Find out more at https://thepauselife.com/ and Instagram - https://www.instagram.com/drmaryclaire/

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Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.

In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.

Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
3:36 Welcome Dr. Donald Layman
4:13 Exploring the Function of Muscle in the Body
11:43 Delving into Protein, Amino Acids, and Synthesis
15:07 Protein Needs and Aging Process
26:58 Protein Quality: Animal vs. Plant Proteins
34:01 Supporting Vegetarians and Vegans with Protein Intake
36:16 Child Neglect and Malnutrition
41:00 Regulation of mTOR and Carbohydrate Consumption
44:22 Muscle Potential and DNA Limits
54:07 Leucine, mTOR, and MPS
57:44 Protein Timing for Exercise
1:00:30 Carbohydrates and Protein Choices
1:03:58 Protein Target for Weight Loss
1:07:54 Protein Dosing Throughout the Day

Resources Mentioned:
Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001
Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux
Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/
Website: MetabolicTransformation.com
Forever Strong book - https://drgabriellelyon.com/forever-strong/

Bio:
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.

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Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.

Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.
Episode Overview
1:17 - Introducing Biohacking Bestie, Aggie Lal
2:43 - The Role of Women in Biohacking
6:59 - Embracing Feminine Energy
8:27 - Feminine Energy in Strength Training
14:11 - Shifting from Skinny to Strong1
4:14 - Lifting Weights and Cycle Training
19:02 - Training According to Menstrual Cycle
27:16 - Fasting Framework for Women
31:13 - Importance of Auto-Regulation in Health and Fitness
35:30 - Breaking Free from Masculine Ideals
36:51 - Embracing Femininity and Lifestyle Balance
37:20 - Period Power Beyond Reproduction
44:06 - Microfasts and Eating Patterns
44:37 - Nutrition, Metabolism, and Stress Management
51:43 - The Healing Power of Forgiveness
56:48 - Embracing Play and Pleasure
1:02:20 - The Teacher-Student Energetic Shift

Bio:
Aggie Lal is a renowned public figure, best-selling author, certified nutrition and health coach, podcast host, TV personality, and TEDx speaker. With more than 1.5 million social media followers and a vast audience across multiple channels, Aggie has become highly influential in the areas of health, biohacking, personal development, entrepreneurship, and travel & lifestyle. Find out more at https://biohackingbestie.com/

Resources Mentioned:

https://biohackingbestie.com/products/biohack-like-a-woman

https://higherselfacademy.co/

Insights into Dr. D’Agostino’s 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/

40 Years of Zen - https://40yearsofzen.com/

We are grateful to our sponsors:

TIMELINE

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